Got Your Back

CrossFit Kent Island – CrossFit


Warm-up (No Measure)

Run 400M

3 rounds:

10 PVC Passthroughs

10 PVC Overhead Squats

10 Push-ups

10 Sit-ups

10 Stiff legged deadlifts, 45/35 lbs
Pre-WOD mobility:

5 x upward to downward dog (10 sec each position)


Metcon (AMRAP – Rounds and Reps)

With a partner, complete as many rounds as possible in 20 mins of:

15 Kettlebell Swings, 70/53 lbs

15 Burpees

Partners alternate rounds

Post-WOD Recovery

Psoas smash (2 min each side)

Seated hamstring stretch (4 min hold)

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